30min AMRAP of
Beach Run
10 Squats
10 Sit-ups
10 Push-ups
Swim

Week 3 day 1

Partner Workout!
0:00-20:00
10 Box Jump Step-downs@60/50cm
20 Power Snatch@43/30kg
30 Butterfly Sit-ups
-One person works at a time. Split as needed.

20:00-30:00
60 Meter Farmer Carries
- One person must complete 60m before changing

Extra:
Band Stability Adductor Plank Walk
3 x 8-10 each. Rest 60s.

10-15min soutu
2-3 kierrosta:
20 Kasakkakyykky
20 Sit-up

10-15min fillari
2-3 kierrosta:
20 Russian twist (kiekko tai pallo tähän)
20 box step up (pallo olalla)

10-15min hiihto
2-3kierrosta:
10+10 yhden jalan lantionnosto
20 Supermanrock

Maanantai
Warm Up
5 min light pace assault bike (only nose breathing)
sitten käytä 10 minuuttia yleismobility hommiin ja valmistaudu tempaukseen

tankolämmittelyt vielä alle 2 kierrosta
5 snatch deadlift + 4 snatch pull + 3 muscle snatch + 2 snatch balance + 1 TEMPO OHS (pause 5 sec at bottom)
30sec rest bwn

Weightliting
3 sets
Power Snatch + Tall Snatch + 3 snatch balances
technique training @30-40% of 1rm.
then start to build heavy weight for complex
Snatch Pull + Snatch @50%+--> Go todays heavy set. (goal could be around 85-90% of 1rm) Get total 8-10 sets)
hit new set every 1.5 min

Strenght
Back Squat
In Five sets build to heavy 5 reps, leaving 1-2 reps in tank. rest 2-3 min bwn sets. After finding heavy 5 reps, drop down 15% and do 1 drop set of 6-8 reps only rest 1 min after heaviest 5 rep before hitting drop set.
Tavoite ottaa isompi rauta kuin kaks viikkoa sitten, pidä hyvä fiilis yllä!

Metcon
Valmistava osio :
5+5 kb halos
5+5 kb front rack step ups
5+5 windmill
5 deck squats with kb
5 rope pull ups
sitten käydään kierros läpi
5+5 skater squat
10 double db push press 2x10/15kg's
1 rope climb
6 pistol squats (pistol to band)
6 double db push press 2x12.5-15/2x17.5-22.5kg
1 rope climb

For time
30-20-10 reps of
Pistol Squats
Double DB Push Press/Jerk
3-2-1 reps of Rope Climbs
Pidä pistoolikyykyt hallittuina ja tasapainoisina, push press liikkeet 1-3 osaan, köysi kiipeilyn perään ota aina 10-20 sec huilia ennen seuraavaa kiipeämistä.
Skaalaa pistoolikyykyt jos ne eivät ole helppoja sinulle tehdä. Tässä variaatio:

Time Target sub 9 minutes.
Kuminauha tulee sijoittaa hieman ylemmäs kuitenkin että se jeesaa tarpeeksi. tärkeintä on se ettet hajota polviasi tässä ja hallinta säilyy.

Skill
Practise Double unders / or HS walking for 10-15 minutes. You can make some u-turns with walking or do free hs hold practises, walk some distance or even mix it like 20-30 du's + 10m hs walk x 5 times.
but dont make this too "hard" only like cool down feeling or so.

Cool down
2-3 min light cardio
1 min prayer pose strech
1+1 min piriformis strech
1+1 min banded bully strech

For time:

21-15-9

Wallballs
Box Jumps

200m Farmers Carry

21-15-9

Wallballs
Box Jumps

200m Farmers Carry

21-15-9

Wallballs
Box Jumps

200m Farmers Carry

TC 25

Box: 24"/20"
Medball 20/14p
Dumbbells 22,5/15kg

Wallballs: Athletes should be able to complete 7 or more reps at a time on the sets of 21, 5 or more on the sets of 15, and 3 or more on the sets of 9.

Box Jumps : Athletes are required to step down off the box

Farmers Carry : Short Burts will help in managing shoulder and grip fatigue. When the dumbbells were in hand, stay low and move fast.

Power clean 8x2

For total Load

5 sets of 4

Score : Enter loading for all 5 sets.

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio

Warm Up
2 rounds
16/20 cal easy air bike
10m death march walk with light db's
10m inch worm with push ups
10 barbell good mornings
5 burpee pull ups

Start to climb for deadlift weights and work on your strenght!

Strenght
Deadlift 8/8/6/6reps @60-75% of 1rm
rest 2-3 min

Bench Press 8/8/6/6 reps @60-75% of 1rm
rest 2-3 min

kiipeä +2.5-7.5kg nousuilla ylöspäin, niin et jää 2-3 toistoa varaa. Tee liike kontrolloiduisti ja puhtaasti molemmissa liikkeissä. Vika sarja isommalla painoilla kuin viime viikolla.

Accessory Work
2 rounds of qiant set :
6-12 Deficit push ups (20/10kg plates)
6-12 strict chin ups
6-12 ring or normal push ups
12 hardened ring row / ring rows
rest 2-3 min

Metcon Prep:
2 rounds
1:30 light jog/light run/ mod run
10 step back lunge + torso rotation
10m tin soldier walk
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
1.6 - 2.4 km @ moderate/fast pace (tahti jolla lähtisit juokseen 5 km aikaa vastaan)

rest 3 min , recovery bike erg/spinning bike / air bike for 3 min and then 2 min rest before hitting next part :

2 sets:
200m at fast pace, 1min rest/walk
400m at moderate/fast pace, 1 min rest/walk
200m at fast pace, 1min rest/walk

Kokonaisuus siis 3.2-4 km juoksua moderate / fast pace tyylisesti. tarkoittaa siis karkeesti 70-85% ja tuntuu samalta kuin viime viikolla abouttia.

Cool down
2-3 min light cardio
3-5 inch worm slowly
8-10 hip bridges with pause
1 min nivusten venytys istuen